Synergists (things that increase the absorption of that nutrient) or inhibitors of the nutrient (things that prevent maximum absorption of that nutrient).
Deficiencies (include name & symptoms) or over consumption of (results?)
Excellent food sources.
Vitamin D
Vitamin D is a fat-soluble vitamin that is found in very few foods, can be added to others, and is available as a pill intake. Fat-soluble vitamins are stored in body fat reserves. Vitamins such as A, D and E are found in many livestock rations. Fat-soluble vitamins are very important for your health because it makes hormones, prevents birth defects, absorbs the minerals you intake, functions your immune system, develops your fetus (properly, healthy), and much more... Vitamin D’s best-known role is in building strong bones. We’ve seen plenty of advertising urging people to take calcium to strengthen bones, but people also need to know that calcium can’t do the job well if they’re low on vitamin D. The two micronutrients work synergistically, and a deficiency in either can lead to osteoporosis and associated bone fractures.Vitamin D synthesis starts in the skin. Then the liver and kidneys process vitamin D to it's final, active form calcitriol.
Facts on vitamin D:
-Not found in many foods
-Can be made by the action of sunlight on skin
-Decreases your risk of all types of cancer
-Helps to maintain strong bones and teeth
-Enhances the strength and efficiency of your immune system
-Helps to prevent high blood pressure
-Increases the absorption of calcium
- Vitamin D does not penetrate through glass.(So you don't generate vitamin D when sitting in your car or home.)
- The further you live from the equator, the longer exposure you need to the sun in order to generate vitamin D. Canada, the UK and most U.S. states are far from the equator.
How much vitamin D do you need? The amount of vitamin D you need each day depends on your age. The recommended daily intakes are in the following chart. (IU stands for International Units)
Life Stage
Recommended Amount
Birth to 12 months400 IU
Children 1–13 years600 IU
Teens 14–18 years600 IU
Adults 19–70 years600 IU
Adults 71 years and older800 IU
Pregnant and breastfeeding women600 IU
What are the best sources of vitamin D?
Vitamin D prevents depression, prostate cancer, breast cancer, and even effects diabetes and obesity and many more illnesses and diseases. Vitamin D is perhaps the single most underrated nutrient in the world of nutrition. That's probably because it's free: your body makes it when sunlight touches your skin.
Drug companies can't sell you sunlight, so there's no promotion of its health benefits.
The sun is the most potent source. When the sun’s ultraviolet rays hit the skin, the skin makes the vitamin, which is rapidly absorbed in the blood and can be stored for several months, mostly in the blood and fat tissue. This is why it’s hard to figure out how much supplemental vitamin D people might need. However, people who live in northern climates or spend little time out of doors year round don’t make enough.
Exposure to sun can have long-term benefits. However, I don’t recommend excessive sun exposure because of the well-known risk of skin cancer.
Very few foods naturally have vitamin D.
Fatty fish such as salmon, tuna, and mackerel are the best sources.
Beef liver, cheese, and egg yolks provide small amounts.
Mushrooms provide some vitamin D. In some mushrooms that are newly available in stores, the vitamin D content is being boosted by exposing these mushrooms to ultraviolet light.
Almost all of the U.S. milk supply is fortified with 400 IU of vitamin D per quart. But foods made from milk, like cheese and ice cream, are usually not fortified.
Vitamin D is added to many breakfast cereals and to some brands of orange juice, yogurt, margarine, and soy beverages; check the labels.
People with dark skin may need 20 - 30 times as much exposure to sunlight as fair-skinned people to generate the same amount of vitamin D.
(That's why prostate cancer is epidemic among black men -- it's a simple, but widespread, sunlight deficiency.) - Sufficient levels of vitamin D are crucial for calcium absorption in your intestines. Without sufficient vitamin D, your body cannot absorb calcium, rendering calcium supplements useless. -It is impossible to generate too much vitamin D in your body from sunlight exposure: your body will self-regulate and only generate what it needs. - If it hurts to press firmly on your sternum, you may be suffering from chronic vitamin D deficiency right now. -It is nearly impossible to get adequate amounts of vitamin D from your diet.
Vitamin D
Vitamin D is a fat-soluble vitamin that is found in very few foods, can be added to others, and is available as a pill intake. Fat-soluble vitamins are stored in body fat reserves. Vitamins such as A, D and E are found in many livestock rations. Fat-soluble vitamins are very important for your health because it makes hormones, prevents birth defects, absorbs the minerals you intake, functions your immune system, develops your fetus (properly, healthy), and much more... Vitamin D’s best-known role is in building strong bones. We’ve seen plenty of advertising urging people to take calcium to strengthen bones, but people also need to know that calcium can’t do the job well if they’re low on vitamin D. The two micronutrients work synergistically, and a deficiency in either can lead to osteoporosis and associated bone fractures.Vitamin D synthesis starts in the skin. Then the liver and kidneys process vitamin D to it's final, active form calcitriol.
Facts on vitamin D:
-Not found in many foods
-Can be made by the action of sunlight on skin
-Decreases your risk of all types of cancer
-Helps to maintain strong bones and teeth
-Enhances the strength and efficiency of your immune system
-Helps to prevent high blood pressure
-Increases the absorption of calcium
- Vitamin D does not penetrate through glass.(So you don't generate vitamin D when sitting in your car or home.)
- The further you live from the equator, the longer exposure you need to the sun in order to generate vitamin D. Canada, the UK and most U.S. states are far from the equator.
How much vitamin D do you need? The amount of vitamin D you need each day depends on your age. The recommended daily intakes are in the following chart. (IU stands for International Units)
What are the best sources of vitamin D?
Vitamin D prevents depression, prostate cancer, breast cancer, and even effects diabetes and obesity and many more illnesses and diseases. Vitamin D is perhaps the single most underrated nutrient in the world of nutrition. That's probably because it's free: your body makes it when sunlight touches your skin.Drug companies can't sell you sunlight, so there's no promotion of its health benefits.
The sun is the most potent source. When the sun’s ultraviolet rays hit the skin, the skin makes the vitamin, which is rapidly absorbed in the blood and can be stored for several months, mostly in the blood and fat tissue. This is why it’s hard to figure out how much supplemental vitamin D people might need. However, people who live in northern climates or spend little time out of doors year round don’t make enough.
Exposure to sun can have long-term benefits. However, I don’t recommend excessive sun exposure because of the well-known risk of skin cancer.
Very few foods naturally have vitamin D.
People with dark skin may need 20 - 30 times as much exposure to sunlight as fair-skinned people to generate the same amount of vitamin D.
(That's why prostate cancer is epidemic among black men -- it's a simple, but widespread, sunlight deficiency.) - Sufficient levels of vitamin D are crucial for calcium absorption in your intestines. Without sufficient vitamin D, your body cannot absorb calcium, rendering calcium supplements useless. -It is impossible to generate too much vitamin D in your body from sunlight exposure: your body will self-regulate and only generate what it needs. - If it hurts to press firmly on your sternum, you may be suffering from chronic vitamin D deficiency right now. -It is nearly impossible to get adequate amounts of vitamin D from your diet.
Sources:
http://www.westheightschiropractic.com/blog/2011/10/vitamin-d-more-than-just-bone-health/
http://www.ext.colostate.edu/pubs/foodnut/09315.html
http://naturalhealthdoc.net/health-questions-health-information-synethic~.htm
http://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
http://www.google.ca/webhp?
source=search_app&safe=active#hl=en&safe=active&site=webhp&q=fat+soluble+vitamin&tbs=dfn:1&tbo=u&sa=X&ei=P4F0UKvNEOmUjALfhoC4Dw&ved=0CB0QkQ4&bav=on.2,or.r_gc.r_pw.&fp=7352db87142d752f&biw=1280&bih=933